This column is a continuation of last week’s Beans, the Star Food, which was the first of 14 articles in the Superfood series. Today, it is about blueberries and their sidekicks, purple grapes, cranberries, boysenberries, raspberries, strawberries, currants, blackberries, cherries and the rest of the berry family, fresh, frozen and dried. They are considered super because of their richness in a multitude of nutrients such as vitamins C, E and Bs, (folate, riboflavin, niacin), fiber, potassium, manganese, magnesium, iron, carotenoids, polyphenols, (anthocyanins, quercetin, catechins, ellagic acid), phytoestrogens and salicylic acid.

What makes them more interesting is their low sugar and calories particularly for diabetic and weight control diets. One to two cups of blueberries or the rest of their family, four times or more a week, provides us with disease-fighting antioxidants to protect the body and give the brain more power than any bigger quantity of fruit or vegetables.

Blueberries’ good effects reduce risks of cardiovascular disorders, diabetes, dementia, cancer and degenerative eye diseases like age-related macular degeneration (AMD) and cataract. Their anti-aging effects range from improving skin health and texture to preventing age-related wrinkles and sagging skin. The density of antioxidants in the fruit’s skin provides the cells protection from free-radical damage, which is also responsible for aging.

Bioflavonoids along with vitamin C in blueberries enhance collagen to build tissues and strengthen the vascular system. Acting like aspirin, they function as vasodilators to widen vessels and stop platelet-clumping. Cranberries and other berries are very rich in flavonoids, other members of the polyphenol family.

Quercetin is an anti-inflammatory agent. It protects and even reverses the degenerative action of certain brain diseases like dementia and Alzheimer’s disease. A cup of blueberries appears to be a brain booster, improving communication among brain cells, encouraging the production of new cells and enhancing motor skills. The fruit seems to be effective on multiple sclerosis patients’ movements.

Ellagic acid, another antioxidant in blueberries and their sidekicks, inhibits the development of cancer. High concentrations of these bioactive compounds are mostly found in the seeds of the fruit. Juices of berries have large amounts of polyphenols, but they also come with high calories. To avoid excessive calorie intake, eat a cupful of the whole fresh fruit.

Pectin, a soluble fiber, is abundant in berries. This fiber, also found in orange and other citrus fruits, improves digestive health conditions like diarrhea and constipation, lowers cholesterol levels, and controls blood sugar and insulin spikes.

Tannins, in the fruit, seem to act like anti-inflammatory and antibacterial agents, relieving urinary tract infections such as E coli bacteria.

Commercial berry, grape, and pomegranate juices have even higher concentrations of antioxidants than green tea. The phytonutrients are particularly concentrated in the skins of the fruits, which have the ability to provide protection against cholesterol oxidation, heart disease, and AMD. Eating the whole fruit or diluting the juice with natural or naturally carbonated water is a way of reducing calorie intake. The whole fruit also provides the body with soluble and insoluble fibers. Combining them with meals helps neutralize the bad effects of fats and oxidized or burned oils.

Organic dry fruits like berries, dates, prunes, raisins, apricots, and figs are rich sources of phytonutrients. Except for vitamin C, they have a high concentration of powerful antioxidants to counteract free radicals.

There are delicious ways to regularly consume blueberries or their sidekicks. Add fresh, frozen, or dried berries to a fruit salad or yogurt; mix them with your morning hot oatmeal and cold cereal; blend them to make a smoothie or milk shake; and add them to desserts, cheesecakes, pies, and pancakes.

Because they are generally low in calories, snack on them when you feel hungry. Whatever way or form you like to have them, they are certainly worth including in your diet to achieve wellness of your body, mind and skin, eventually leading to vibrant health and longevity.

(Mariam Alireza is a holistic science specialist. Send comments to mariam@xenel.com)